Intermediate
CABLE KNEELING TRICEPS EXTENSION
Upper arms
Body Part
Triceps
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a rope handle to a high pulley and kneel down facing the cable machine.
2
Step:2 Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.
3
Step:3 Keep your elbows close to your head and your upper arms stationary throughout the exercise.
4
Step:4 Extend your forearms by contracting your triceps until your arms are fully extended.
5
Step:5 Pause for a moment, then slowly return to the starting position by bending your elbows.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
